{"id":21229,"date":"2018-06-06T16:56:49","date_gmt":"2018-06-06T14:56:49","guid":{"rendered":"https:\/\/hellocare.com\/?p=21229"},"modified":"2025-12-05T10:11:07","modified_gmt":"2025-12-05T09:11:07","slug":"ronflement-arreter","status":"publish","type":"post","link":"https:\/\/www.hellocare.com\/blog\/ronflement-arreter\/","title":{"rendered":"Ronflement : les 5 bons r\u00e9flexes pour arr\u00eater de ronfler"},"content":{"rendered":"

L<\/span>e ronronnement du chat, le chant des grillons\u2026 Il y a les bruits qui nous dirigent tout droit vers les bras de Morph\u00e9e. Et il y a les autres\u2026 50% des Fran\u00e7ais verraient leur sommeil perturb\u00e9 par les ronflements de leur conjoint, qui s\u2019av\u00e8re \u00eatre le plus souvent un homme. Si les deux sexes sont sujets aux ronflements, c\u2019est le masculin qui l\u2019emporte, principalement pour des raisons de corpulence. Alors Messieurs, voici quelques conseils pr\u00e9cieux pour \u00e9pargner le repos de votre \u00e2me s\u0153ur (ou celui de vos voisins de camping cet \u00e9t\u00e9).<\/span><\/span><\/p>\n<\/div>

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\"arr\u00eater<\/span><\/div>
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Surveillez votre poids et votre alimentation<\/h3><\/h3><\/div>

Un exc\u00e8s de poids est une des principales causes de ronflement. En effet, en cas de surpoids la masse grasse (ou tissu adipeux) se loge aussi \u00e0 l\u2019int\u00e9rieur de la gorge, comprimant les voies respiratoires. L\u2019air ne circule pas correctement, et vous ronflez. Pratiquez une activit\u00e9 physique r\u00e9guli\u00e8re, et surveillez votre alimentation ! Le soir surtout, il est d\u00e9conseill\u00e9 de prendre des repas trop copieux, et d\u2019\u00e9viter en particulier les produits laitiers, qui \u00e9paississent les voies respiratoires au moment de la digestion. Si vous avez des difficult\u00e9s \u00e0 vous r\u00e9guler, n\u2019h\u00e9sitez pas \u00e0 faire appel \u00e0 un\u00a0nutritionniste<\/a>.<\/p>\n<\/div>

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> Consultez un m\u00e9decin en ligne si vous avez besoin de conseils<\/a><\/p>\n<\/div>

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Evitez l\u2019exc\u00e8s d\u2019alcool et de tabac<\/h3><\/h3><\/div>

Par son effet vasodilatateur, l\u2019exc\u00e8s\u00a0d\u2019alcool<\/a>\u00a0vient rel\u00e2cher excessivement les muscles de la gorge. Ces muscles, d\u00e9j\u00e0 d\u00e9tendus durant notre sommeil, le sont d\u2019autant plus apr\u00e8s un verre de trop. L\u2019espace \u00e0 l\u2019arri\u00e8re de la langue devient plus restreint et l\u2019air circule difficilement entre luette, voile du palais et paroi du pharynx. Il fait alors vibrer les tissus mous de fa\u00e7on audible, ce que l\u2019on nomme ronflement. Le\u00a0tabac\u00a0de son c\u00f4t\u00e9 irrite les voies respiratoires, les faisant enfler, r\u00e9tr\u00e9cissant \u00e9galement l\u2019espace o\u00f9 l\u2019air circule.<\/p>\n<\/div>

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Assainissez votre int\u00e9rieur<\/h3><\/h3><\/div>

Une congestion nasale peut aussi \u00eatre en cause lors du ronflement. Celle-ci peut \u00eatre provoqu\u00e9e par certains allerg\u00e8nes comme la poussi\u00e8re, la moisissure ou les poils de vos animaux de compagnie. Passez l\u2019aspirateur r\u00e9guli\u00e8rement, en particulier dans votre chambre \u00e0 coucher, et changez souvent vos taies d\u2019oreiller. Evitez les tapis, et n\u2019oubliez pas que les rideaux aussi doivent \u00eatre pass\u00e9s en machine de temps en temps. Si vous n\u2019avez pas de s\u00e8che-linge, pensez \u00e0 bien a\u00e9rer lorsque vous \u00e9tendez une machine, pour \u00e9viter la formation de micro champignons. Enfin, un air trop sec peut aussi provoquer une congestion des voies nasales : un humidificateur d\u2019air peut \u00eatre b\u00e9n\u00e9fique.<\/p>\n<\/div>

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Trouvez la bonne position pour dormir<\/h3><\/h3><\/div>

Dormir sur le dos est bon pour la colonne vert\u00e9brale, mais c\u2019est une position d\u00e9conseill\u00e9e aux ronfleurs. Elle comprime en effet les voies respiratoires. S\u2019il vous est difficile de dormir sur le ventre ou sur le c\u00f4t\u00e9, il existe des astuces comme coudre une balle de tennis dans le dos d\u2019un t-shirt que vous utilisez pour dormir. Cela semble un peu extr\u00eame, mais \u00e0 force d\u2019habitude vous n\u2019aurez plus besoin cette technique. Il existe aussi des ceintures anti-ronflement au m\u00eame effet. Sur\u00e9lever votre cou et votre t\u00eate avec deux oreillers ou un dictionnaire sous votre matelas peut aussi vous aider \u00e0 diminuer le ronflement.<\/p>\n<\/div>

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Consultez un sp\u00e9cialiste<\/h3><\/h3><\/div>

Il se peut enfin que le ronflement soit inh\u00e9rent \u00e0 une\u00a0apn\u00e9e du sommeil<\/a>, ph\u00e9nom\u00e8ne qui touche 5% de la population fran\u00e7aise. Il consiste en pauses involontaires de la respiration pendant la nuit, et peut dans certains cas provoquer des complications cardiaques. Le mieux est de consulter un sp\u00e9cialiste ORL ou de faire un test de d\u00e9pistage en laboratoire afin de mettre en place un traitement adapt\u00e9. Un sp\u00e9cialiste pourra aussi d\u00e9terminer si vos ronflements sont dus \u00e0 un voile du palais trop long, et vous proposer une chirurgie au laser.<\/p>\n<\/div>

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\"consulter<\/a><\/span><\/div>
<\/div><\/div><\/div><\/div><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"

e ronronnement du chat, le chant des grillons\u2026 Il y a les bruits qui nous dirigent tout droit<\/p>\n","protected":false},"author":28,"featured_media":25840,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[575],"tags":[],"class_list":["post-21229","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sante-generale-medecine"],"acf":[],"yoast_head":"\nRonflement : 5 bons r\u00e9flexes pour arr\u00eater de ronfler<\/title>\n<meta name=\"description\" content=\"50% des Fran\u00e7ais ont leur sommeil perturb\u00e9 par les ronflements de leur conjoint. 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